D&T
McGaughy, Woolfolk
(alternate to jumps), King, Nelson, Anderson
1 mile in’s and out’s – 50% for
100m, walk/jog 100m, repeat
Handoffs – Nigel should work with all combos
Starts
Men
not competing – Coach Wilson
West,
Marandi, Nickerson, J.Lobato,
Cruz,
2 x 200-400-200-200 (recovery is 1 minute after the first
200, 2 minutes after the 400 and 30 seconds in between the 200’s. – Important
that all recovery is moving. Recovery is
5 to 6 minutes in between the two sets)
Targets:
6 x 200 meters in 32-33 with 100 meter walk recovery (2
to 3 minutes max). Athletes will be
starting and finishing at various points on the track.
Throwers
– Coach Cohen
10 x 50 meter accelerations – run on the lines.
Throwing – Discus work - Go from standing to full progression
Women
Competing Tomorrow – Coach Wilson
Lewis,
Allen, Lyons:
20
minute slightly slower than AT pace
Lots
of Stretching
1
x 200 @37/38
Veasley -à ¾ mile warm-up followed by 2 x 200 @40-42,
4 minute recovery then stretch.
Hurdlers
& Jumpers – Coach Allen & Cohen
Chan,
Alessandra, Seaman, Jones & Woolfolk (alternating
with handoffs)
½ mile in & outs
Hurdlers – Full Hurdle Series
·
Fence Drills
·
Walk Overs
·
B&C Skips over sides
·
Can-can’s
·
High Knees in between hurdles (emphasis on
quick feet and acceleration through hurdles)
·
Out of blocks over no more than four hurdles
Jumpers to pit –
Drills
·
Triple Jump March (I showed Ian & Garrett
this)
·
Speed Bounds
·
Rhythm Sprints/Approaches
o Begin with slow, powerful, open stride while avoiding over-striding. Foot plant should be on ball of foot while keeping feet under hips. Knees should be high but will not raise thighs parallel to ground until jumper reaches top speed. Jumper’s lean will be more pronounced at beginning of approach, but will gradually rise to an upright position as approach progresses into top speed. Power à Speed
· Lowering of body on final steps and jump into pit
o On next to last step, body should be lowered at hips, takeoff foot leg should be off ground with both knees at same point under hips. Foot on ground should roll onto toes, swinging takeoff foot on to board in pawing motion. Next simulate two steps before lowering body with the roll and “pop” off of board. “3-2-Roll-POP”
· Jumps into pit from short approach
o In flight emphasis should be bringing knees to chest as the jumper decents into sand then kicks feet out and touches toes then sweeps arms back.